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Thursday Jan 9,2014

Happy Birthday Jess

01.09.14


Time
Warmup: Trainers choice (10min)

Strength
3-3-3-3 drop front squat
40% of 1RM back squat
Drop down - FAST - like the catch at the bottom of a squat clean and hold for 3 seconds before standing

Pre-WOD
Death by sprints
5 mats down, 5 mats back = 1 sprint
Clock starts, do 1 sprint
Clock says 1:00, do 2 sprints
Clock says 2:00, do 3 sprints
Continue until you fail

WOD
50 box jumps (24/20)
40 squats
30 pullups
20 turkish get-ups (40/20# DB - 1 per arm)
10 power cleans (80% of max weight from yesterday)
5 rope climbs

Extra Credit
EMOM5
20 AbMat situps

0% 0%
1st16:25 Katrisha Thu,Jan 9,2014
2nd16:50Mallory Thu,Jan 9,2014
3rd19:30Alison Thu,Jan 9,2014
1st17:05 Ron Thu,Jan 9,2014
2nd17:15Terry Thu,Jan 9,2014

Stacy J20:16  80# front squat/ring pull ups. 15# Turkish. Rope claim attempts
Ron17:05 Rx 135# Cleans
Terry17:15  125# PC, 25lb TGU 5th rope climb, tried twice, made it about 3/4ths the way up
Alison19:30  85# Cleans/ring rows/no rope climbs
Katrisha16:25 Rx 115#
Jessica S19:49 Rx 115# cleans
Mallory16:50  75# PC, attempts at rope climb and mod pull up w/ band
David E20:26  145#, ring pulls instead of pullups, 25# turk, no rope...too many excuses
Results Posted: 8
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